It's a Code You! Mental Health Support for Those Working in Healthcare

In this episode of It's a Code You!, we're going to be talking about how to get through the holidays when you're working in healthcare. The holidays themselves can be a stressful time. There are financial stressors, requests for time commitments that can cause you to feel spread thin and just the over all expectations that you may feel from family and friends. When you factor in things like having to work holidays or there being less of a workforce due to time off, the holidays can feel anything but festive. So we'll talk about what are some of the things that might make working in healthcare more stressful during the holidays. And then we will talk about some ways that you can try to find some balance and joy amidst the chaos. Above all, we want to validate those feelings of overwhelm and stress. If you have any questions, concerns or comments please contact us at dhbhs.media@hitchcock.org

November is National Family Caregivers Month. So for today's episode we are going to talk about being a caregiver for a loved one with dementia. Being a caregiver is so complicated, there can be so many layers to it. Not only do you step into a role of caretaking for, usually an older adult, but you've likely had roles with this person aside from being a caretaker like daughter, son, sibling, grandchild. Relationships also have their own story, both good and bad, prior to stepping into a role as a caregiver, which can make it more complicated. And maybe you have a family you're also caring for, a full-time job, and just other responsibilities. So we're very excited to have our guest here today to help us dive into some of the issues that surround those who are caregivers for loved ones with dementia. Our guest, Meredith Kolodze Meredith Kolodze, DSW, LICSW, is a dedicated Social Worker with over 15 years of experience in the field. Meredith has devoted her career to making a positive impact on the lives of older adults. As a Program Manager at NAMI NH, she specializes in providing essential training, education, and support to older adults and their families, focusing on mental health awareness and care. If you have any questions, comments or concerns please contact us at dhbhs.media@hitchcock.org Resources: Book: The 36 Hour Day by Nancy L. Mace and Peter V. Rabins Book: Travelers to Unimaginable Lands by Dasha Kiper

On this episode of It's a Code You!, we are going to be speaking with Angie Raymond Leduc, who is the Manager of the Injury Prevention Center within Population Health at Dartmouth Health. She is also a NAMI NH authorized Connect Suicide Prevention and Postvention Trainer. We will talk about Dartmouth's efforts and initiatives in suicide prevention, as well as general suicide prevention takeaways that anyone can use to support someone who is having thoughts of ending their life.  Resources: DH Employee support: https://careers.dartmouth-hitchcock.org/sites/default/files/2024-08/Employee%20Wellness%20Mental%20Health%20Resources.pdf NAMI NH support groups: https://www.naminh.org/support-groups/ Warning Signs Poster: Recognize the Warning Signs Poster NH 2024 Rev4  

Today we're talking about something that seems really simple but a lot of folks struggle with it—but absolutely foundational to good mental health and great relationships: knowing how you feel. Have you ever said "I'm fine" when you're anything but? Have you ever felt so overwhelmed that you couldn't even begin to explain what was going on inside you? That's not just frustrating—it can deeply affect the way we communicate, make decisions, and relate to the people we care about most. So today, we'll explore: 1.    What it really means to identify your emotions 2.    Why this skill is so important for communication 3.    How emotional awareness impacts your relationships 4.    And practical ways you can build this skill—no matter where you're starting from   Resources: Feelings Wheel for Adults www.calm.com/blog/the-feelings-wheel   Sources: •    Barrett, L. F. (2017). How Emotions Are Made: The Secret Life of the Brain, https://jyotsnabooks.wordpress.com/wp-content/uploads/2017/12/how-emotions-are-made-the-secret-life-of-the-brain.pdf •    https://hbr.org/2014/06/manage-a-difficult-conversation-with-emotional-intelligence •    https://medium.com/%40johnnysbooksummaries/summary-of-emotional-intelligence-why-it-can-matter-more-than-iq-by-daniel-goleman-ce6d3fdf4254 •    https://mindfulness.com/mindful-living/name-it-to-tame-it •    https://newsroom.ucla.edu/releases/Putting-Feelings-Into-Words-Produces-8047 •    https://positivepsychology.com/understanding-emotions/ •    https://thefeelingswheel.com/wp-content/uploads/2024/09/willcox1982_feelingswheel.pdf •    https://www.hubermanlab.com/episode/dr-lisa-feldman-barrett-how-to-understand-emotions •    https://www.mentalhealthwellnessmhw.com/blog/from-overwhelm-to-control-the-name-it-to-tame-it-method •    https://www.nami.org/anxiety-disorders/critical-things-to-know-about-emotions-for-mental-health-and-healing/ •    https://www.psychologytoday.com/us/blog/meaningfull/202310/got-feelings-you-cant-explain-youre-not-alone •    https://www.psychologytoday.com/us/blog/mindfulness-insights/202312/why-its-vital-to-identify-process-and-express-your-emotions •    https://www.researchgate.net/publication/229062501_Knowing_what_you%27re_feeling_and_knowing_what_to_do_about_it_Mapping_the_relation_between_emotion_differentiation_and_emotion_regulation?utm_source=chatgpt.com •    https://www.unh.edu/pacs/recognizing-emotions  

Often if we are feeling unhappy or unsure in a relationship it can be because our needs aren't being met. But what if you don't know what your needs are? Something that's paramount to understanding what you, as an individual, needs is your relationship with yourself. In this episode of It's a Code You!,  we will help you understand how to cultivate your relationship with yourself, how to self-reflect and not only identify your needs but effectively communicate them to others.    Sources: https://psychcentral.com/blog/weightless/2015/08/10-simple-questions-to-help-you-identify-or-clarify-your-needs#1 https://psychcentral.com/blog/what-self-care-is-and-what-it-isnt#what-it-isnt https://royallifecenters.com/how-to-find-and-meet-your-needs/ https://www.calm.com/blog/how-to-communicate-your-needs-in-a-relationship https://positivepsychology.com/self-actualization/ https://bigthink.com/life/self-actualization-gene/

On this episode of, It's a Code You!, we will be talking about the essential, but often overlooked, tool in our mental health toolkits: savoring. The world of healthcare can be fast-paced, stressful and exhausting. Savoring small wins and celebrating successes can lead to big gains in our well-being and mental health.  If you have questions, comments or feedback please reach out to us at dhbhs.media@hitchcock.org Sources •    https://www.berkeleywellbeing.com/what-is-savoring.html •    https://greatergood.berkeley.edu/article/item/10_steps_to_savoring_the_good_things_in_life •    https://greatergood.berkeley.edu/article/item/how_to_slow_down_and_savor_the_holidays •    https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2022.791040/full •    https://hiddenbrain.org/podcast/you-2-0-make-the-good-times-last/ •    https://news.northwestern.edu/stories/2024/06/positive-emotion-skills-burnout-health-care-workers/#:~:text=Published%20in%20PLOS%20ONE%2C%20the,attainable%20goals%20and%20self%2Dcompassion. •    https://positivepsychology.com/savoring/ •    https://www.psychologytoday.com/us/blog/chronically-me/202306/the-art-of-savoring •    https://www.tandfonline.com/doi/full/10.1080/02699931.2021.1959302 •    https://workingoncalm.com/savoring-can-build-resilience/  

Why does it feel so difficult to take the time we need when you're a healthcare worker? Taking time off, for a vacation, a family event or even just a day of rest can feel impossible. On this episode of It's a Code You! we will talk about why healthcare workers feel like taking time off is a struggle and how to take the time you need to replenish and refresh. If you have any questions, comments or feedback please reach out to us at dhbhs.media@hitchcock.org Sources: https://business.leeds.ac.uk/research-ceric/dir-record/research-blog/2358/nurses-need-care-too-how-curbing-self-sacrifice-can-prevent-burnouts https://camillestyles.com/wellness/vacation-guilt/ https://doctorsonsocialmedia.com/what-is-happening-to-our-professional-identity/ https://edhub.ama-assn.org/steps-forward/module/2820183 https://www.healthecareers.com/career-resources/nursing-news-and-updates/why-nurses-should-use-all-of-their-pto-days https://www.hhs.gov/sites/default/files/health-worker-wellbeing-advisory.pdf https://nam.edu/perspectives/a-path-to-improved-health-care-worker-well-being-lessons-from-the-covid-19-pandemic/ https://www.pewresearch.org/social-trends/2023/03/30/how-americans-view-their-jobs/

On this episode of, It's a Code You!, we are going to talk about self-comparison. We've all done it. You see someone else's relationship or house or vacation and you start thinking about how you measure up. The problem is that it can take a toll on your mental health and self-esteem. We'll talk about the theory behind it and how you can stop doing it.   If you have questions, concerns or feedback please reach out to us at dhbhs.media@hitchcock.org

On this episode of, It's a Code You!, we are going to be talking about the holistic view of mental health. When we, as therapists, work with people, we look at the person in their environment. We take into account everything about their world and how that affects their mental health. That's what we are going to be talking about today. If you have any questions or comments, please reach out at dhbhs.media@hitchcock.org Sources 1.    https://www.cdc.gov/diabetes/living-with/mental-health.html 2.    https://theconversation.com/traditional-medicines-must-be-integrated-into-health-care-for-culturally-diverse-groups-114980 3.    https://socialwork.columbia.edu/news/social-workers-vital-force-addressing-mental-health 4.    https://www.socialworkers.org/LinkClick.aspx?fileticket=fFnsRHX-4HE%3d&portalid=0 5.    https://www.socialworkers.org/Practice/NASW-Practice-Standards-Guidelines/NASW-Standards-for-Clinical-Social-Work-in-Social-Work-Practice#:~:text=It%20centers%20on%20a%20holistic,a%20state%2Dregulated%20professional%20practice. 6.    https://socialwork.tulane.edu/blog/holistic-approach-in-social-work/ 7.    https://www.socialworker.com/feature-articles/field placement/An_Introduction_to_Use_of_Self_in_Field_Placement/ 8.    https://www.webmd.com/balance/what-is-holistic-medicine 9.    https://www.who.int/about/governance/constitution  

In this episode of, It's a Code You!, we will be talking about simple effective self-care strategies you can use as a healthcare worker when time is scarce. If you're feeling burnt out, overwhelmed or just in need of a moment of peace, but all you have is a moment or two, this episode is for you.  If you have any questions, comments or feedback please reach out to us at dhbhs.media@hitchcock.org.   Resources: If you're looking for additional support, here are some resources: •    Apps for Mindfulness & Stress Management: Calm, Headspace, Insight Timer, 10% Happier •    Wellness Programs: Check if your hospital or workplace offers employee wellness programs or mental health resources •    Hotlines for Support: If you're struggling, reach out to the National Suicide Prevention Lifeline at 988 or the Physician Support Line at 1-888-409-0141 •    Books on Self-Care: "The Resilient Practitioner" by Thomas Skovholt, and "Self-Compassion" by Dr. Kristin Neff •    Online Communities: Joining online support groups for healthcare workers, such as The Happy MD or Clinician Well-being Collaborative, can provide a sense of belonging and shared strategies for coping.    

Hello and welcome to It's a Code You! For May and June, we are focusing on Mental Health Awareness, as May is Mental Health Awareness Month. For this episode, we are going to be looking at the medication side of mental health. Joining us today is Casey Williams, Casey Williams is a psychiatric nurse practitioner who has been specializing in psychiatry since 2016. She has worked in a number of different environments from inpatient psychiatry, outpatient, medical/psychiatry and has practiced in treating individuals across the entire lifespan. She currently works on our DHBHS team doing medication management for our employees, and she also works on the Lebanon campus doing psychiatric consults in emergency medicine as well. Her specific clinical interest is ADHD.  

In this episode of It's a Code You!, we are going to be talking about therapy. If you've never been to therapy but you're wondering what it's like, or maybe you're preparing for your first therapy appointment, this episode is for you. We'll talk about general mental health information and give you an idea of what to expect during your first session, as well as things you should keep in mind as you meet your new therapist and build a relationship. If you have any questions, feedback or concerns please reach out to us at dhbhs.media@hitchcock.org Sources: https://www.samhsa.gov/mental-health/what-is-mental-health/facts https://www.dulyhealthandcare.com/health-topic/debunking-8-myths-about-seeking-mental-health-therapy https://www.psychologytoday.com/us/blog/the-right-mindset/202005/10-common-myths-about-therapy https://cdclr.hdfs.vt.edu/faq-items/ive-never-been-to-therapy-or-counseling-before-what-should-i-expect-for-the-first-appointment/ https://www.apa.org/ptsd-guideline/patients-and-families/psychotherapy-professionals

In closing out our theme of Finding Balance in an Unbalanced World for March and April, on this episode of It's a Code You! we will talk about how you can find some work-life balance if you're a healthcare worker. Healthcare is a high-stress environment, and without balance, you can feel burned out and overly stressed. We'll give you some real actionable ways to gain some balance.  If you have any questions, comments, or feedback, please reach out to us at dhbhs.media@hitchcock.org.   Sources:  How to Create a Positive Work-Life Balance for Healthcare Workers https://hrforhealth.com/blog/work-life-balance#:~:text=Regular%20breaks%20and%20adequate%20time,off%2Dhours%20helps%20prevent%20burnout. https://bmcprimcare.biomedcentral.com/articles/10.1186/s12875-022-01831-7 https://www.healthcare-management-degree.net/list-articles/five-ways-healthcare-workers-can-maintain-a-healthy-work-life-balance/ https://ldnetwork.org/blog/the-importance-of-positive-work-life-balance-for-healthcare-professionals/  

Content Warning This episode will cover sensitive content that may be triggering or upsetting. Please be mindful of your own experience and life in deciding if this episode is for you.  April is Child Abuse Prevention Month, so for the first episode in April on It's a Code You!, we will be reposting an episode from last April where we will go in-depth in talking about how you can reduce the risk of childhood sexual abuse. Over 90% of children who are sexually abused are abused by someone their parents know and trust. There are ways that you can be more aware, speak up when something makes you uncomfortable, and even follow guidelines for community and school activities that can help to reduce risk. Resources: National Sexual Violence Resource Center www.nsvrc.org

In staying with our theme of Finding Balance in an Unbalanced World for March and April, in this episode of It's a Code You!, we will be talking about how you can be a better listener in your relationships, which will give your communication more balance. We will go through the idea of balance in communication and then we will provide you with skills that you can start using today. If you have any questions, comments or feedback, please reach out to us at dhbhs.media@hitchcock.org   Sources: https://www.psychologytoday.com/us/blog/stronger-bonds/202501/how-couples-communication-influences-relationship-quality?msockid=125787599faa68d606de93119e866921 https://ascensioncounseling.com/the-art-of-equilibrium-balancing-talking-and-listening-in-your-relationship#:~:text=Balanced%20communication%20leads%20to%20greater,happier%20and%20more%20fulfilling%20partnership. https://asana.com/resources/effective-communication-workplace

On this episode of It's a Code You!, we will be talking about the skill of "Catch It, Check It, Change It". This is a tool that can be used to catch distorted or unhealthy thinking and change it to something more balanced and accurate. This tool is something that's used in Cognitive Behavioral Therapy that can be helpful in reducing anxiety and depressive symptoms. If you have any questions, concerns or feedback please reach out to us at dhbhs.media@hitchcock.org. Sources: https://www.ncbi.nlm.nih.gov/books/NBK279297/ https://www.verywellmind.com/what-is-cognitive-behavior-therapy-2795747 https://sacredsoulinsight.com/mastering-the-three-cs-of-cbt-catch-it-check-it-and-change-it/ Resources: https://thinkcbt.com/images/CATCH_CHECK_CHANGE_EXERCISE.pdf  

On this episode of, It's a Code YOU!, we will be talking about using the concept of mindfulness when you have an anxious brain. Anxiety is something that most of us experience at some point in our lives. Mindfulness offers us a way to step out of that whirlwind and notice our thoughts without becoming entangled. If you have any questions, comments, or feedback please email us at dhbhs.media@hitchcock.org   Sources Barrett, L. F. (2017). How Emotions Are Made: The Secret Life of the Brain. Houghton Mifflin Harcourt. Berk, L., & Tan, S. (2006). The Neurochemistry of Laughter and Humor. Medical Hypotheses, 67(1), 636-640. Hofmann, S. G., et al. (2010). "The Efficacy of Cognitive Behavioral Therapy: A Review of Meta-analyses." Cognitive Therapy and Research. Hölzel, B. K., et al. (2011). Mindfulness Practice Leads to Increases in Regional Brain Gray Matter Density. Psychiatry Research: Neuroimaging, 191(1), 36-43. Levine, P. A., & Frederick, A. (1997). Waking the Tiger: Healing Trauma. North Atlantic Books. Ogden, P., Minton, K., & Pain, C. (2006). Trauma and the Body: A Sensorimotor Approach to Psychotherapy. Norton & Company. https://www.mindful.org/make-peace-with-your-anxious-brain/ https://www.mindfulleader.org/blog/32176-effective-methods-to-soothe-an https://newsnetwork.mayoclinic.org/discussion/mayo-mindfulness-stress-relief-with-laughter-is-no-joke/ https://www.health.harvard.edu/blog/what-is-somatic-therapy-202307072951  

In this episode of It's a Code You!, we will be teaching the concept of self-compassion. Self-compassion is something that when practiced can increase feelings of self-worth, help to decrease negative self-talk and decrease symptoms of anxiety. We will talk to you about the concept, the benefits and teach you real ways you can start practicing it today. If you have any questions, comments or feedback please reach out to us at dhbhs.media@hitchcock.org   Resources: Self-Compassion Test: https://self-compassion.org/self-compassion-test/ Self-Compassion Practices: https://self-compassion.org/self-compassion-practices/ Self-Compassion Meditations and Resources: https://www.tarabrach.com/compassion-others-self/ Sources: https://selfcompassion.web.unc.edu/what-is-self-compassion/the-three-components-of-self-compassion/ https://self-compassion.org https://pmc.ncbi.nlm.nih.gov/articles/PMC4351754/#:~:text=Self%2Dcompassion%20was%20found%20to,Neff%20%26%20McGehee%2C%202010). https://www.health.harvard.edu/mental-health/4-ways-to-boost-your-self-compassion

In this episode of It's a Code You!, we will be speaking with Stephanie Chesnut, LMFT about guided meditation, the benefits, how you can do it, and then we will listen to a 5 minute guided meditation that Stephanie recorded and talk about how the experience was for each of us. Places to find guided meditations: Calm YouTube  

For the first two months of 2025, here at DHBHS we are focusing on concepts related to mindfulness. Research shows that those who practice daily mindfulness have lower stress levels and can have better emotional regulation. In this episode of, It's a Code You!, we will dive into mindfulness, what is it, why is it good for us and then how do you actually practice it. If you have any feedback, questions or comments, please email us at dhbhs.media@hitchcock.org.  Sources: https://www.mindful.org/training-the-brains-of-warriors/ https://www.healthline.com/health/mind-body/what-is-mindfulness#benefits https://www.apa.org/topics/mindfulness https://positivepsychology.com/journaling-for-mindfulness/ https://thewellnesssociety.org/free-body-scan-meditation-script-pdf/ https://www.apa.org/topics/mindfulness/meditation https://www.mindful.org/three-daily-mindfulness-practices-for-healthcare-workers/